Building Strength That Transfers to the Bike

When most riders think about getting faster on the bike, they think about logging more laps, grinding out motos, upgrading their suspension/motor package or spending extra hours on the bicycle. While all of those are equally important, one area that often gets overlooked is strength.  Strength training isn’t just about building muscle or looking good in the mirror. For motocross athletes, it’s about creating durability, preventing injuries, and making sure your body can handle the physical stress of racing week after week.

I like to tell athletes: the stronger and more resilient you are off the bike, the more efficient and confident you’ll be on it. Let’s break down why strength work is so valuable, what types of exercises matter most, and how to fit it into a busy riding schedule.

Why Strength Training Matters in Motocross

Motocross is a full-body sport. Your grip strength is constantly challenged, your core is stabilizing every bump and landing, and your legs are essentially doing a series of explosive squats every lap. Without a solid foundation of strength, fatigue sets in quickly, technique falls apart, and the risk of injury rises.

Strength training provides several key benefits for riders:

• Injury Prevention: Building stronger muscles, tendons, and ligaments helps protect joints like shoulders, knees, and wrists that take a beating in moto.

• Efficiency: A stronger body can handle the same workload with less effort. That means you’re not muscling the bike around—you’re moving it with control and stability.

• Longevity: A well-rounded strength program helps riders avoid burnout and nagging injuries, extending careers at both the amateur and pro level.
  
  
  

  The Big 5 Movements for Riders

A motocross strength program doesn’t need to be overly complicated or filled with fancy machines. In fact, sticking to the basics works best. I recommend building your training around five fundamental movement patterns:

1. Hinge (Deadlifts, Hip Thrusts): Strengthens the posterior chain—glutes, hamstrings, and back—which is key for staying strong on starts and absorbing big impacts.
   
   
   

2. Squat (Back Squats, Goblet Squats, Step-Ups): Builds leg endurance and power for standing in the attack position and driving through corners.
   
   
   

3. Push (Bench Press, Push-Ups, Overhead Press): Improves upper-body pressing strength and shoulder stability for cornering and controlling the bike.
   
   
   

4. Pull (Pull-Ups, Rows, Face Pulls): Critical for grip strength, posture, and pulling the bike up over jumps and obstacles.
   
   
   

5. Carry (Farmer’s Carries, Suitcase Carries): Trains total-body stability and mimics the demands of holding onto the bike late in a moto.
   
   
   

By focusing on these patterns, you cover all the major muscle groups in a way that directly transfers to riding performance.

How to Program Strength Training Around Riding

The biggest mistake I see athletes make is either ignoring strength work altogether, or overdoing it to the point where they’re sore and sluggish on race day. The sweet spot is typically two to three sessions per week, depending on the time of year.

• Offseason: This is the time to push heavier weights and really build strength. Focus on progressive overload—gradually increasing weight or reps over time.

• Preseason: Shift toward power and explosiveness. Keep strength work in but add more plyometrics (box jumps, medicine ball throws) to prepare for race intensity.

• In-Season: Maintenance is the goal. Stick to one or two sessions per week, keep them short, and focus on quality movements rather than chasing personal records.
  
  

Remember, the gym should support your riding, not replace it. Always schedule strength sessions around your hardest motos or track days so you’re fresh when it matters most.

Don’t Forget Core and Grip

Two areas that make a huge difference on the bike are core stability and grip strength. A strong core helps you stay balanced and resist fatigue when the track gets rough. Planks, anti-rotation exercises, and weighted carries go a long way. Grip strength can be developed through pull-ups, farmer’s carries, and even simple dead hangs from a bar. The more grip endurance you have, the less you’ll fight arm pump.

If you want to be faster, smoother, and more durable on the bike, don’t overlook the weight room. You don’t need to train like a bodybuilder—stick to the basics, focus on functional strength, and be consistent. Strength training is the hidden edge that allows riders to push harder, recover faster, and stay healthier throughout a long season.

So next time you’re writing out your weekly plan, make sure the gym has a spot right alongside your motos and intervals. Your future self—especially when you’re deep into the last moto of the day—will thank you. Good luck!

- Alex Martin